Strict Muscle up with Toe Spotting

This drill reinforces and builds the strength necessary to perform a strict muscle up in the false grip.  

The athlete is able to control the amount of assistance by pressing the tops of the feet into the ground.  An additional spotter can also provide more assistance from the waist, if necessary, especially in the dip.  After you can perform this drill easily for reps, you will closer to a strict muscle up on the high rings with your feet off the ground.